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BACK PAIN
 

Low Back Pain - Causes

Skeletal Disorders

Low Back Pain - Uncommon Causes

Risk Factors Associated With Back Pain

Upper Back Pain - Causes

Symptoms - Low Back Pain

Home Remedies

Prevention

Easy Exercises For A Back Pain Free Life

Exercises and Stretches for Upper Back Pain between Shoulder Blades

Ayurvedic Treatments

Back pain (also known as dorsalgia) is pain felt in the back that usually originates from the muscles, nerves, bones, joints or other structures in the spine.

The pain can often be:

  1. Anatomically divided into neck pain, upper back pain, lower back pain or tailbone pain
  2. By its duration: acute (less than 4 weeks), subacute (4 – 12 weeks), chronic (greater than 12 weeks).
  3. By its cause: musculoskeletal (MSK), infectious, cancer, etc.

It may have a sudden onset or can be a chronic pain; it can be constant or intermittent, stay in one place or radiate to other areas. It may be a dull ache, or a sharp or piercing or burning sensation. The pain may radiate into the arm and hand), in the upper back, or in the low back, (and might radiate into the leg or foot), and may include symptoms other than pain, such as weakness, numbness or tingling.
Back Pain is one of humanity's most frequent complaints. Acute low back pain (also called lumbago) is the fifth most common reason for physician visits. About nine out of ten adults experience back pain at some point in their life, and five out of ten working adults have back pain every year.

Approximately 98% of back pain patients are diagnosed with nonspecific acute back pain which has no serious underlying pathology. However, secondary back pain which is caused by an underlying condition accounts for the remaining 2% of the cases. Underlying pathology in these cases may include metastatic cancer, spinal osteomyelitis and epidural abscess which account for 1% of the patients. Also, herniated disc is the most common neurologic impairment which is associated with this condition, from which 95% of disc herniations occur at the lowest two lumbar intervertebral levels.
Low Back Pain – Causes
When it comes to identifying back pain causes, you can find strain, skeletal disorder and infection as the main reasons. Referred pain is the condition in which you feel pain in the lower back. However, it is caused by problems with the internal organs of the body.

Strain on Backbone: This is the most common cause of backbone. Backbone receives additional strain because of improper physical postures, jerky movements and lifting of heavy objects. This causes acute pain. The pain diminishes without any treatment after a few hours. This is one of the back pain causes, which you can easily control. Long term strain can lead to structural imbalances.
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Skeletal Disorders
Herniated Disc: This one of the most common back pain causes. As the name suggests, one or more of the discs get pushed sideways, putting pressure on nerves. Sometimes there can also be physical damage to inter-vertebral disc. There can be various reasons for this that includes accidents and injury.

Spondylolisthesis: It is also called 'slipping vertebra'. That is a condition when a vertebra slips from its position. This puts pressure on nerves and spinal cord. A fracture of the vertebrae and structural weakness to the bone can also lead to this condition.

Spinal Stenosis: This condition leads to the narrowing of spinal canal. It is more common among aged people. The spinal canal can become constricted due to loss of moisture, osteoarthritis, etc. This condition can lead to numbness in specific locations in one or both legs, as the nerves to those parts become constricted or disturbed.

Degenerative Disc Disease: This is seen commonly among aging people. The discs lose their elasticity and shock absorbing capability as people age. The ligaments (connecting bones) become brittle and vulnerable to wear and tear.

Osteoporosis: It can weaken the bones, which can cause bone fractures. Ruptured discs or vertebrae lead to chronic back pain. This is also a problem associated with aging. What’s more, there aren't many treatments available for this condition. However, prevention of this condition is possible with exercise, diet control and by leading a physically active life.

Infections & Diseases
Infection in areas like pancreas, urinary bladder, kidney, pelvic area, ovarian disorders, etc., can also show symptoms of back pain. The type of pain is called referred pain, because the real reason of the pain is not deformity or problem with the backbone.

  • Kidney problems: Kidney infections, stones, and traumatic bleeding of the kidney (haematoma) are frequently associated with low back pain.
  • Ovary problems: Ovarian cysts, uterine fibroids, and endometriosis not infrequently cause low back pain.
  • TumoursLow back pain can be caused by tumours, either benign or malignant, that originate in the bone of the spine or pelvis and spinal cord (primary tumours) and those which originate elsewhere and spread to these areas. Symptoms range from localized pain to radiating severe pain and loss of nerve and muscle function (even incontinence of urine and stool) depending on whether or not the tumours affect the nervous tissue.
Cauda Equina Syndrome: This is a neurological condition that can also lead to back pain. The cushioning material of inter-vertebral disc expands and pushes itself into the spinal cord, blocking the nerves. It comes with other symptoms like lack of sensation in different areas on the lower body, lack of control over urination or bowel movement.
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Low Back Pain - Uncommon Causes
Uncommon causes of low back pain include Paget's disease of bone, bleeding or infection in the pelvis, infection of the cartilage and/or bone of the spine, aneurysm of the aorta, and shingles.

Paget's disease of bone: Paget's disease of the bone is a condition of unknown cause in which the bone formation is out of synchrony with normal bone remodelling. This condition results in abnormally weakened bone and deformity and can cause localized bone pain, though it often causes no symptoms. Paget's disease is more common in people over the age of 50. Heredity (genetic background) and certain unusual virus infections have been suggested as causes. Thickening of involved bony areas of the lumbar spine can cause the radiating lower extremity pain of sciatica.

Bleeding or infection in the pelvis: Bleeding in the pelvis is rare without significant trauma and is usually seen in patients who are taking blood-thinning medications. In these patients, a rapid-onset sciatica pain can be a sign of bleeding in the back of the pelvis and abdomen that is compressing the spinal nerves as they exit to the lower extremities. Infection of the pelvis is infrequent but can be a complication of conditions such as diverticulosis, Crohn's disease, ulcerative colitis, pelvic inflammatory disease with infection of the Fallopian tubes or uterus, and even appendicitis. Pelvic infection is a serious complication of these conditions and is often associated with fever, lowering of blood pressure, and a life-threatening state.

Infection of the cartilage and/or bone of the spine:
Infection of the discs (septic discitis) and bone (osteomyelitis) is extremely rare. These conditions lead to localized pain associated with fever.. TB infection in the spine is called Pott's disease. The sacroiliac joints rarely become infected with bacteria. Brucellosis is a bacterial infection that can involve the sacroiliac joints and is usually transmitted in goat's milk.

Aneurysm of the aorta: In the elderly, atherosclerosis can cause weakening of the wall of the large arterial blood vessel (aorta) in the abdomen. This weakening can lead to a bulging (aneurysm) of the aorta wall. While most aneurysms cause no symptoms, some cause a pulsating low back pain. Aneurysms of certain size, especially when enlarging over time, can require surgical repair with a grafting procedure to repair the abnormal portion of the artery.

Shingles: Shingles (herpes zoster) is an acute infection of the nerves that supply sensation to the skin, generally at one or several spinal levels and on one side of the body (right or left). Patients with shingles usually have had chickenpox earlier in life. The herpes virus that causes chickenpox is believed to exist in a dormant state within the spinal nerve roots long after the chickenpox resolves. In people with shingles, this virus reactivates to cause infection along the sensory nerve, leading to nerve pain and usually an outbreak of shingles (tiny blisters on the same side of the body and at the same nerve level). The back pain in patients with shingles of the lumbar area can precede the skin rash by days. Successive crops of tiny blisters can appear for several days and clear with crusty inflammation in one to two weeks. Patients occasionally are left with a more chronic nerve pain (postherpetic neuralgia).
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Risk Factors Associated With Back Pain
There are numerous risk factors associated with back pain. However, this does not mean that those apparently free from any risk will not experience back pain. Nearly 85% people suffer from back pain during their lifetime. Understanding the risk factors connected with back pain can save you from the problem.

Ageing: As we age, our spine goes through a lot of wear and tear. Over a period of time, it can result in disc degeneration, spinal stenosis, or some other back condition. These conditions lead to neck and back pain. People between the age of 30 and 60 are more likely to have disc-related back problems. People above the age of 60 are more likely to experience back pain due to osteoarthritis.

Occupational factors If your job requires you to constantly bend and lift weight, you are at a greater risk of back injury. If your work demands you to stand or sit for a long period of time, you are again at risk of developing a back trouble. Construction workers, barbers and nurses often suffer from some type of back problem.

Heredity
: Certain back problems are hereditary. For instance, degenerative disc disease is in some way related to genetics. Those born with a deformed spine will experience back related problems.

Poor Lifestyle: Lack of exercise can lead to back problems. It has been seen that excessive weight can cause lower back pain. People with poor lifestyle often gain weight resulting in back trouble.

Poor Posture: Sitting or standing the wrong way can cause back pain. For instance, if you are constantly slouching over your desk, you are more likely to experience backache at some point.

Pregnancy: Pregnancy commonly leads to low back pain by mechanically stressing the lumbar spine (changing the normal lumbar curvature) and by the positioning of the baby inside of the abdomen. Pelvic-tilt exercises and stretches are often recommended for relieving this pain. Women are also recommended to maintain physical conditioning during pregnancy according to their doctors' advice.

Smoking: It has been found that people who smoke are at greater risk of suffering from back pain than those who do not smoke.

Other risk factors associated with back pain include:
• A previous back injury makes you more prone to back pain
• If you have had a compression fracture of the spine
• Have had a back surgery
• Being a male

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Upper Back Pain - Causes
Upper back pain can occur as a result of trauma or sudden injury, or it can occur through strain or poor posture over time. As an example of the latter cause, in recent years, upper back pain has become a familiar complaint from people who work at computers most of the day. Often, upper back pain occurs along with neck pain and/or shoulder pain. The vast majority of cases of upper back pain are due to one (or both) of the following causes:

  • Muscular irritation (myofascial pain)
  • Joint dysfunction
Muscular Irritation Causing Upper Back Pain

The shoulder girdle attaches by large muscles to the scapula (the shoulder blade) and the back of the thoracic rib cage. These large upper back muscles are prone to developing irritation (myofascial pain) that can be painful and difficult to work out.
Often, muscular irritation and upper back pain is due to either de-conditioning (lack of strength) or overuse injuries (such as repetitive motions). Muscle strains, sports injuries, auto accidents, or other injuries can all result in pain from muscular irritation.
This type of upper back pain is most amenable to manual treatments, such as an Ayurvedic massage.
Because the upper back pain is related to large muscles in the shoulder area, most rehabilitation programs will include a great deal of stretching and strengthening exercises.
If there is a specific area that is very tender, the source of the upper back pain may be an active trigger point. Trigger points are usually located in a skeletal muscle and can be worked on by Massage therapy

Joint Dysfunction Causing Upper Back Pain

The ribs connect with the vertebrae in the thoracic spine by two joints that connect with each side of the spine. Dysfunction in these joints can result in upper back pain Treatment for this type of injury usually includes manual Ayurvedic manipulation to help mobilise the joint and reduce the discomfort

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Symptoms - Low Back Pain
75-85% of the people experience back pain at some point in their lives. Understanding the symptoms associated with different types of back pain can help us seek treatment at the right time. There are many people who just ignore their back pain thinking that it’ll go away. However, this is not how we should treat back pain. There are various indicators of back pain and some of them are quite similar. A careful analysis of the symptoms that you are experiencing can help you understand the type of backache you are suffering from.
Let’s look at some of the back problems and their symptoms.

Spinal Stenosis Symptoms
Spinal stenosis is caused due to narrowing down of your spinal canal. This puts a lot of stress on your spinal cord and results in sharp pain. Symptoms associated with spinal stenosis can gradually get from bad to worse. In some people, symptoms come and go as they walk, sit or move around.

The symptoms associated with spinal stenosis include:

  • Lower back pain accompanied by sciatica pain or leg pain.
  • Feeling of numbness and weakness in one or both the legs.
  • Pain travels down to the foot and one might have trouble walking.
  • There is pain in the neck, arms, back, hand and shoulder while moving them.
  • Weakness, numbness and cramping in the arms.
  • Bowel and bladder activities are also affected.

Back Pain Due To Pressure on the Sciatic Nerve
When there is pressure on the sciatic nerve due to a herniated disk or some other condition, one usually experiences back pain. The symptoms of back pain associated with the sciatic nerve are as follows:

  • Mild pain in some part of the leg or hip which might be accompanied by a tingling sensation in the hip or leg.
  • Sharp and severe pain traveling to the lower part of the leg. You might experience a feeling of numbness in certain parts of the leg.
  • Localized back pain that radiates down in both the legs.
  • The pain gets worse due to sitting or standing for a long period of time.

Chronic Back Pain
Occurrence of chronic back pain is quite common. According to statistics, nearly half the American population suffers from chronic pain. Understanding the symptoms associated with chronic back pain can help us treat backache on time and prevent further damage.

  • Having trouble sleeping due to the pain.
  • Coughing and sneezing causes pain to become unbearable
  • The pain interferes with the bowel and bladder activity.
  • The pain causes numbness in your legs.
  • Inability to control your urination due to pain.
  • Inability to lift any weight.
  • Pain or stiffness in the neck, hips or spine that is persistent.

Symptoms of Upper Back Pain
Upper back pain can be experienced in the upper back, neck, shoulders, arms and hands. Upper back trouble could be caused due to wrong posture, disc injuries, excessive exercise, no exercise or improper muscular movements.

Symptoms associated with upper back pain include:

  • Acute or chronic pain
  • Sudden weakness which might make it hard for the person to stand properly or lift any weight.
  • Bowel problems
  • Pain accompanied by fever and weight loss.
  • Stiffness in the muscles after waking up in the morning.
  • Numbness
  • Feeling of sudden tightness in your neck, arms, back or legs
Back pain should not be neglected because if left untreated it can get worse. It can also indicate some other serious condition. So it is always better to consult a doctor for your back pain.
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Home Remedies
Following are some of the most effective home remedies for back pain:

  • Rice: Take 1 cup uncooked rice and tie it in a thick cloth (or fill it in a thick sock) Heat this cloth pack in the microwave for 30 to 60 seconds on medium-low. Apply it to the back. Keep the temperature tolerable.
  • Ice Packs: Apply ice packs immediately after back strain or injury. It reduces inflammation and helps numb pain. To prepare a cold compress, pack a few crushed cubes of ice into a plastic bag. Cover this bag with a towel, and apply it to the back for about 15-20 minutes. After 30 minutes, repeat the process.
  • Epsom salts: These salts reduce swelling thereby relieving back pain. Two cups salts should be mixed in water in bathtub and the patient should soak in it for about 30 minutes.
  • Ginger and Honey: It contains anti-inflammatory compounds and has mild aspirin-like effects. Take a 1- 2 inch fresh ginger root and cut into slices. Place the slices in 1 quart boiling water. Cover and simmer, 30 minutes on low heat. Cool it off for another 30 minutes. Strain the solution and mix some honey into it and drink.
  • Wheat: Take 30 gm of wheat and soak it in water. Next morning add 30 gm of khas khas grass in it. Mix them to prepare a fine paste. Also add 30 gm of coriander in it. Put all the ingredients in 250 gm of milk and put it over flame to make it boil until 1/3 of whole mixture left. Consume it. It works as analgesic thus relives pain and also improves digestion in the body.
  • Honey: Honey is well known in the medical world because of its health beneficial results. You can take a glass of water mix with honey every morning to get rid of backache.
  • Garlic: Garlic is the most important as well as wonderful home remedy for back pain. 2-3 garlic cloves should be eaten every morning as it provides you relief from back pain. You can also massage your back with the garlic oil as it provides great relief to back. You can also prepare garlic oil at home as you can take ten cloves of oil and put it in 60ml of oil. Put both in frying pan and heat it. For this purpose you take any of oil as you can either take mustard oil, sesame oil or coconut oil.
  • Mint Oil: Take mint oil and massage your back with that oil.
  • Khas Khas Grass: Prepare a mixture of khas khas grass and sugar candy. You can take this twice a day with a glass of milk.
  • Lemon: Lemon is the natural remedy for back pain. Take a fresh lemon and extract juice from it. Mix some common salt in it. Take this mixture two times a day, it will provide you great relief.
  • Heat: Heat is wonderful treatment for back pain. Boil some water and put it in a bottle. You can put this bottle over pain affected areas to get temporary relief. Infrared radiations followed by hot fomentation and then alternate sponging helps in giving instant relief from pains.
  • Raw Potato: Raw potato is one of the finest home remedies for back pain. You can apply raw potato in the poultice form as it has been found effective in backache cure.
  • Control over Weight: Excess weight gives way to back pain; it also increases the stress over the soft tissues of back, so one should maintain weight as it helps to prevent back pain.
  • Chebulic Myroblan- You can also treat back pain with chebulic myroblan. It is a healthy fruit and you can take a small piece of fruit after every meal as it is quick back pain relief provider.
  • Vitamin C: Vitamin C is health beneficial as it provides great relief for severe back pains. You have to take about 2,000mg of vitamin C daily to treat the condition. You will see a huge difference in your condition even in 2-3 days.
  • Massage: Massage plays amazing role in relieving back pain. You can use some herbal oils to massage as it helps in increasing the pressure slowly and also provides you great comfort in less time. It also helps to get rid of tension as well as relaxes muscles.
Ask someone massage the affected area with herbal oils using knuckles and  increasing pressure slowly. After a few minutes you will feel less discomfort. This gets rid of tension and relaxes the muscles in that area.
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Prevention
Back pain is a symptom, not a disease. Occurrence of back pain signals undue stress on your back or some underlying pathological disorder. Worsening of this pain can be avoided if it’s noted and attended to at an early stage. Some simple factors that cause back pain include stress, overweight, poor posture, inadequate sleep or bad physical fitness etc. Try to figure out the causal agent for your pain. Correcting causal agent in early stage may save you from undue suffering and medication.
Back pain can be avoided or treated early if you follow these seven simple rules:

  1. Avoid Sudden Twisting Or BendingSudden twisting or bending may tear the ligaments that hold your vertebra. It may even injure or displace inter-vertebral disc. In worse conditions, this disc may get squeezed out of its outer casing causing you severe pain.
  2. Be Careful While Lifting Heavy ObjectsLifting weight puts stress on your back. To avoid injuring your back, align your back in correct position and lift the weight gently.
  3. Check Your PostureBad posture is the most common cause of back pain in middle-aged people. Standing or sitting improperly for long durations disrupts the alignment of spine. Gradually, over a period of years, this leads to development of more and more back problems. Muscles bear stress that will lead to their accelerated wear and tear. Unequal stress on certain muscles, joints, ligaments can destroy the harmony, making the back suffer more.
  4. Never Start Exercise Without Proper Warm UpWarming up raises the temperature of your muscles. This makes them tender and flexible. Now they are ready to bear exercise stress. Conversely if you start exercise without warm up, your muscles are still cold and thus not ready for stress. Sudden stress may strain them leading to back pain.
  5. Stretch Your SpineIf you are inactive for long durations, it is bad for your back. Immobility, due to sedentary office work or due to disease or old age may make your spine stiff. If you seldom stretch your spine, then, in the long run, the ligaments in between your vertebrae may become stiff, thin, inelastic, tender and painful. Stiff ligaments make spine inflexible, which further encourages you to avoid spine activity. Thus a vicious circle of spine stiffness and immobility is created resulting in degeneration of ligaments. This leads to major problems with the back and the neck.
  6. Maintain Healthy Body WeightMaintaining healthy body weight is good for many reasons. Apart from being beneficial for general well being, it has specific role towards your spine too. Being overweight or obese puts more weight on your spine. Being persistently under this heavy stress degenerates muscles, ligaments and joints leading to back pain. Increased weight in pregnancy too leads to back pain.
  7. Eat Right For Healthy BackMake your diet rich in vitamins, minerals and proteins to ensure a healthy spine. Complete nutrition is the foundation to smooth functioning of your body.
If your back pain doesn’t fall in any of these categories, probably you may have some other underlying pathological reason. In such a case, refer to your doctor without delay and seek medical advice.
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Easy Exercises For A Back Pain Free Life
A simple solution back pain is exercises. Stress, poor posture or even an injury can be the cause of your pain. Aim at strengthening the muscles in your back with exercise and enjoy a pain free life.
Before you perform any kind of back pain exercise, it is important that you warm up. You could just march right on the spot for 5 minutes or have a walk around. Here are a few back pain exercise that you can do:

  1. Lie on your stomach. Raise your right leg off the floor about 5-8 inches while tightening the muscles on your buttocks and leg. Count till 10 and let it come back to the floor. Repeat the same with the left leg. Continue this about 5 times.
  2. Hold the back of the chair while standing behind it. Lift your right leg and swing it backwards slowly, keeping the knee straight. Then slowly swing it back to normal. Repeat the same action with the left leg. Continue for about 5 times with each leg.
  3. Lie flat on your back, touch the chin to your chest, hug your knees and bring it close to your chest. Hold this pose for about 15 seconds. Continue 2-3 times.
  4. Lie down on your back. Position the palms of both hands flatly on the floor, knees bent and feet firmly on the ground. Tighten the muscles of your stomach and press and flatten your back on the floor. Maintain the pose for 5 seconds, then relax. Repeat about 5 times.
  5. Go down on your fours, that is, on your hands and knees with your head and tail bone almost in the same line. As you inhale, lift your head and the tail bone up and drop your belly towards the floor, then, while you exhale, round your shoulders, press them up towards the sky, and bring your head down closer towards the pelvis and pull your belly button up to your spine. Repeat this motion for about a minute.
  6. Lie flat on your back with your knees bent and your feet on the ground. Flatten your back on the floor and tighten your stomach muscles. Bring your chin close to your chest. Stretch your hands out in front of you, towards your knees, exhale and slowly bring your upper body up. Remain in this position for 3 seconds, then relax. Repeat about 10 times.
  7. Stand with your back against the wall with feet slightly apart. While in this position walk your feet about 10-12 inches away from the wall. Tighten your abdominal muscles and bend your knees to about 45 degrees. Hold the position for 5 seconds and slowly slide back up. Repeat this back pain exercise 10 times.
Other good back pain exercises are walking, swimming, bicycling, and aerobics. Avoid jerky movements that can potentially harm your back. Wear comfortable and loose clothing. While, most back pain exercises can be done at home, it is best to take your physician's advice to avoid any kind of unpleasant surprises.
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Exercises and Stretches for Upper Back Pain between Shoulder Blades
Among the key reasons for upper back pain between shoulder blades is improper neck posturing that eventually push the region flanked by the scapulas (shoulder blade) outwards as the head goes forwards.
There are multiple causes for upper back pain hence it crucial to undergo proper medical examination. The commonest causes for upper back pain between shoulder blades is pitiable posturing while working or at home which leads to overstretching & weakening of muscle, ligament forms that in due course of time would start stressing joints & causing degenerative arthritis form analogous to that noted in the neck area with rigidity arising from restrictive movement & irritated pain-sensitive constituents such as nerve types, disk.
Exercises & Stretches for upper back pain between shoulder blades.
Novices must be proceeding at a gradual pace and halting whenever they sense sharp-shooting or radiating pains. Taking one’s time and every rep must be taking 1-2 minutes for doing, begin with performing a single or duo reps or releasing & doing more as one progresses.

  • In the beginning pose be seated on legs with the toe areas on the ground or top-part of feet on the ground.
  • Now in a gradual manner leaning forwards & allow hands to make contact with the ground.
  • Meticulously inching one’s way forwards with the hands towing & head placed looking forwards.
  • Finger-tipped crawling could also be done, however the below-belt area must remain in the analogous start pose.
  • The head is to be tilted upwards as though one is glancing towards the roof whilst one pulls forwards on the ground using fingers & during some stages one might sense a release in the region amid the scapulas.
  • Holding the pose for ten to twenty seconds then reversing the method & returning to a complete start-up pose.
Stretches for relieving rigidness & pains in the upper back area
  • Lying flat on the back & stretching arms on the ground upwards over one’s head.
  • This would be working best by the use of a firm-textured cushion positioned underneath the region in-between the scapulas & athwart the upper back.
  • One could even attempt to roll a big towel or the use of big body balls.
Arm Slide Stretches
  • Standing against a barrier, positioning arms near against the barrier/ fence and palm area to face the barrier.
  • Arms are to be kept against the barrier whilst one gradually slides them upwards on top of the head, in case doable; if not, to a height that one is comfortable with.
  • In a gentle manner reversing & moving arms downwards; relaxing & repeating.
Scapula Squeezes
  • Being seated or standing with arms placement at one’s sides.
  • Squeezing & holding scapulas in concert for five seconds.
  • The squeezing has to be released, relaxing & then repeating.
Upper Back Stretches
  • Being seated on a stool/bench/chair.
  • Going cross-armed at the back of the head & bending forwards in a gentle manner.
  • In a gradual manner arching backwards, releasing & repeating.
Neck Exercises
  • The starting step – Being seated, placing finger on the frontal portion of the chin. Now chin is to be drawn away from the finger as one pulls it inwards – fundamentally a nodding head motion resembling one who says ‘yes’ sans head being dropped or to look downwards. One must be sensing a slight pulling sensation in the backside of the neck since this stretching motion helps in tightening muscles in that region. Doing two to three reps in a slow manner, pausing for 1-2 seconds whilst the chin is inwards pointed. Could be performed every thirty minutes when one is seated for protracted spans of time.
  • The intermediary step – Beginning in the sphinx pose, head relaxed, torso & shoulder areas toward the ground and fingers to be placed on the frontal portion of the chin. Now, chin is to be drawn afar from the finger as one pulls it inwards & upwards toward the roof. As one draws the chin inwards pressing the torso back away from the ground. Doing eight to ten gradual reps.
  • The advanced step – Standing with back against the barrier, placing a mini ball at the back of the head, nodding head in a ‘yes’ pose via chin tucked inwards & head pressed against the orb. The orb must be rolling in a slight extent along the barrier. Do not look downwards & do eight to ten reps in a slow manner. Pausing for 1-2 seconds whilst the chin is inwards and performing two reps daily.
Exercise for Preventing Unfavourable Effects of Slouched Posturing
  • Rolling the shoulders backwards & downwards via constricting scapulas together, rotating hands outwards & then drawing the chin straight backwards as though one were attempting to make contact of the neck with the chin. Avoid bending the head forwards.
  • During start off, standing in a correct posture.
Avoid straining when doing neck exercises. One would start noticing slow and steady improvements over a span of time. In case the exercises and stretches are working for you then keep doing them & attempt to increase the numbers of reps &/or extent of time. In advanced staging, mini weights could be clutched manually for increasing the impact.
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Ayurvedic Treatments
Ayurveda holds that low back pain is a result of vitiation of one of the three principal 'doshas'. 'Kateegraham'/'Prishtasoola' or low back pain is an indication of Vata aggravation and bone and muscle weakness.
Treatment in Ayurveda is to bring the vitiated 'dosha' back to the state of equilibrium and thereby to the state of health. For treating low back pain, internal as well as external treatments are done. Herbal preparations like 'Asthavargam' are administered internally. Daily purgation is recommended to restore the vitiated 'dosha' to the state of normalcy.
Ayurveda recommends an integrated approach to managing backache incorporating herbs, herbal oils, stretching exercises of yoga and diet to correct the underlying dosha deficiency. Most back pain can be effectively treated with these Ayurvedic treatments, but a ruptured or slipped disk often requires intensive medical care.
Ayurvedic Panchakarma treatments like Abhyangam (oil massage), vasti (meditated enema) are very helpful in relieving backache and correcting abnormalities.
Massaging soft tissue (skin, fat and muscle) helps ease pain by relaxing you physically and mentally. It also helps your body to release endorphins, which are your body's natural painkillers.
Drugs like Yogarajaguggulu, Lakshadiguggulu, Triphala Guggulu and Mahanarayana thailam are useful in this condition.

Vasti
The waist area of the body is called Kati. Vasti in this case implies a container. Kativasti is an effective therapy of Ayurveda for Katisula, which is the term for lower backache or stiffness or pain felt down the back.
The patient is made to lie face down on the Droni. A rectangular reservoir made of black gram dough is built up on the lower back, around the lumbo-sacral area. After ensuring that this is leak-proof, lukewarm medicinal oil, which alleviates pain and strengthens the bone tissues, is slowly poured into it. The oil and the receptacle are kept on for about half an hour. After removing them, the affected area may be gently massaged with the same oil. The patient is then made to take rest for a short while.
For severe conditions of Gridrasi (Sciatica) and osteo-arthritis of the hip, the latter condition characterized by severe pain radiating down the leg, a combination of Shamana (palliative) and Shodhana (eliminatory) measures is necessary to prevent a relapse.
Yoga Vasti in chronic cases is advised
Matra vasti with sahacharadi thailam or gugguluthiktaka gritham for 7 days depending on the condition of the patient may be given.
Ekanaga abhyangam and kaya sekha (with dasamoolam Kashyam) is suggested if there is radiating pain due to pinched nerves
Navara Kizhi for 7 to 21 days is advisable if there is muscle stiffness and radiating pain.
Pizhichil in extremely painful conditions when movement is not possible or is with great difficulty is strongly recommended.

Medication
Medicines suggested for the treatment of back pain are:
Sahacharadi Kashayam
Rasnadi Kashyam
Astavarga kashayam
Prasaranyadi Kashyam
Mahayogaraja Guggulu
Rasnadi Guggulu
Tryodangsha Guggulu
Lashunadi vati
Hinguvacahdi Choornam

Ayurvedic dietary cure for back ache
A daily meal for 2-3 months of baked aubergine (egg plant) can be beneficial in expelling the negative toxins from the colon which cause the pain.
Simply mash one up and fry it whilst adding purifying and healthy spices such as cumin, turmeric, garlic and coriander to suit personal taste whilst frying.

Ayurvedic herbs as remedy for back ache
The following are spicy herbs and other similar will work as equally as finely. They should be applied to cooking:

  • Cayenne
  • Dry Ginger
  • Galangal (Alpinia galanga)
  • Cinnamon
Yoga as an Ayurvedic remedy for back ache
Yoga is a magnificent way to restore inner peace, calm and balance both into your external life as well as your interior. If you are suffering from aches and pains then you must seek steadiness in the inflicted region in order to recover. To be able to reach this you need to relieve yourself off stress and to relax mind, body and soul.
In the case of a condition such as back ache it also improves posture.
You don’t even need to undertake one of the more complex yoga regimes, simple back bends will suffice in order to begin healing the spine.
The chances are you will fall victim to some sort of back ache during your lifetime. Statistically it is almost unavoidable. But with a good combination of Ayurvedic remedies, regular exercise, good die, you should very soon not only alleviate the immediate pain but also ensure it doesn’t return at a later date.

Ayurvedic Herbal Remedies
The use of Ayurvedic herbs is a time-honoured approach to strengthening the body and treating disease. The following have been used traditionally to treat back pain:
  • Shallaki also known as boswellia (Boswellia serrata): Boswellia extract significantly reduces swelling and pain and morning stiffness for people with rheumatoid arthritis. Also known as boswella, this herb is native to India, used for centuries by Ayurvedic physicians in arthritis herbal remedies. It has well proven anti-inflammatory and pain-relieving effects through the inhibition of inflammatory-causing substances, speeding up of cartilage formation, and improved blood supply to the joints.
  • Ashwagandha (Withania somniferum) is an Asian plant of the potato family. Its roots have long been used to treat "rheumatism," high blood pressure, immune dysfunctions, erection problems and also to ease inflammation. Because of all this, it's sometimes called the "Indian ginseng."
Ginger (Zingiber officinale) Research suggests ginger root inhibits production of prostaglandins and leukotrienes, which are involved in pain and inflammation.
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